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amac38
New member
I had both these problems too. I failed 160kg three times (didn't get off the floor) 2 weeks before the WA State titles. I wasn't very confident and didn't feel comfortable with the deadlift.
At the State titles i managed 175kg just because i realised the intensity the deadlift requires. I also changed my technique on the day a bit to use more legs.
A few months later I actually feel a lot more comfortable with deadlifting, thanks to a deadlift technique which suits my strengths and sticking to a consistent program and following it through for the past few months. PPP also gets me ready for the 1RM lifting by doing heavy triples, doubles etc.
So yea just repeating what everyone says, definitely deadlift more. just a normal conventional deadlift. Get pumped for every deadlift session and be confident you're going to pull it off the ground. Pull it as fast as you can without jerking it. I'm sure after a few weeks you'll get the gist of it.
Why the rush to pull 200kg in 5 weeks, when you're only at 160kg now? If you were at 190kg now, I can understand...
It's a marathon, not a sprint.
Very well said Dancelot, Paullie mate you don't want to risk another injury as a result of your greediness for a 200kg deadlift in 5 weeks. Sorry i can't help much with what to do for the next 5 weeks, perhaps try normal deadlifting twice a week, increase by 5kg each session, do 3 reps 3 sets. You did 150kg 3x3 on Saturday which is a great start. Remember get PUMPED for every deadlift session!
Keep in touch mate.
PS: coming to the Pit anytime soon again? perhaps we could critisize each other's techniques im sure that'll help both of us.
.Totalstrength
New member
Im the same as you, im weak off the floor like in any lift making yr weak points stronger will automatically bring up yr lifts.
1. On yr warm up sets stand on a 20kg plate making the bar lower. In time it will give you great pop up off the floor. you dont have to do this every week just change it around.
2. Working sets only thing you got to do is just pull from the ground stop start stop start. maybe about 2 or maybe 3 working sets of 4-5 reps heavy as possible.
3. Rack pulls probably my best exercise but I dont do them every week because they do make you tired and catch up on you.
4. Form is so inportant, Once yr back starts to bend for one it starts to get dangerous (this is different in a suit) and you cant lift as much.
1. On yr warm up sets stand on a 20kg plate making the bar lower. In time it will give you great pop up off the floor. you dont have to do this every week just change it around.
2. Working sets only thing you got to do is just pull from the ground stop start stop start. maybe about 2 or maybe 3 working sets of 4-5 reps heavy as possible.
3. Rack pulls probably my best exercise but I dont do them every week because they do make you tired and catch up on you.
4. Form is so inportant, Once yr back starts to bend for one it starts to get dangerous (this is different in a suit) and you cant lift as much.
jonnie_sfw
New member
Paullie,
I'd go with something like Dan has mentioned above however for you at this particular point in time I wouldn't be too concerned about the rack pulls just yet you need to keep it simple and do as many full ROM reps as you can...warmup with deficit deads then do your working sets full rom...you may also like to do your working sets as walk away singles ie approach the bar do a rep step away from the bar, re-focus approach the bar do a rep, rinse repeat. Once you've done your last working set you can either do a drop set of say 80kgs for max reps (aim for 8-12) or 8 sets of triples with 100kgs with 90 secs between sets.
Increasing your squat will also develop your pull off the floor provided that you are using your legs when pulling.
I'd go with something like Dan has mentioned above however for you at this particular point in time I wouldn't be too concerned about the rack pulls just yet you need to keep it simple and do as many full ROM reps as you can...warmup with deficit deads then do your working sets full rom...you may also like to do your working sets as walk away singles ie approach the bar do a rep step away from the bar, re-focus approach the bar do a rep, rinse repeat. Once you've done your last working set you can either do a drop set of say 80kgs for max reps (aim for 8-12) or 8 sets of triples with 100kgs with 90 secs between sets.
Increasing your squat will also develop your pull off the floor provided that you are using your legs when pulling.
MikeW
Member
Paullie,
If its any consolation, I'm weak off the floor too mate. I can squat 140, but my dead is only 152.5. Something's up. But great advice above. I'm going to do my PPP warmup sets on a 20kg plate as deficit deads, then do my heaviest 1 or 2 sets full ROM. Tonight I should be pulling a new PB of 155 in week 10 of my 160 PPP programme. Looking forward to it, will be tough but can't wait.
Again, many thanks to Markos and all the great crowd here at AusBB. In the last 12 months I've shifted to a powerlifting type programme using PPP and can't believe the difference from my previous "softcocking" type fluff programme. Wish I'd done this in my teens...
Cheers,
Mike
If its any consolation, I'm weak off the floor too mate. I can squat 140, but my dead is only 152.5. Something's up. But great advice above. I'm going to do my PPP warmup sets on a 20kg plate as deficit deads, then do my heaviest 1 or 2 sets full ROM. Tonight I should be pulling a new PB of 155 in week 10 of my 160 PPP programme. Looking forward to it, will be tough but can't wait.
Again, many thanks to Markos and all the great crowd here at AusBB. In the last 12 months I've shifted to a powerlifting type programme using PPP and can't believe the difference from my previous "softcocking" type fluff programme. Wish I'd done this in my teens...
Cheers,
Mike
haz
Member
Mike I think you just need chalk. earlier this year I did some gym stuff at the uni gym without chalk and i struggled big time. i couldn't do 160x5. the next week at home i did 170 for 5 with chalk so much easier.
And to Paulie, its good that your experimenting with different dead variations. you may find one that helps alot and ones that do nothing, but at least you'll know. I think that once your able to heavy squats again your dead will shoot up.
And to Paulie, its good that your experimenting with different dead variations. you may find one that helps alot and ones that do nothing, but at least you'll know. I think that once your able to heavy squats again your dead will shoot up.
PowerBuilder
New member
from time to time I have wondered about the 'carry over effect' from sq's to dl's.
Interesting thread. I like the idea of standing on 20's in the warm up sets.
One of the biggest problems with deadlifts (problem, or opportunity, however you see it) is that it starts from a complete stand still, unlike the bp or sq, where you've got some motion to work with.
Paullie
New member
Awesome advice rolling in now.
On Saturday I do a 3x3 on 25kg bumpers which are 8cm, then I do 3x3 normal deadlifts.
I like to keep the trap bar deadlifting in there because it really focuses me on leg drive, especially since I cannot squat heavy yet.
I've ditched the drop deads, Ill keep doing rack pulls and see how I go.
Then Wednesday I do one set of UDLs of 34cm to max reps.
Thats enough pulling I think.
On Saturday I do a 3x3 on 25kg bumpers which are 8cm, then I do 3x3 normal deadlifts.
I like to keep the trap bar deadlifting in there because it really focuses me on leg drive, especially since I cannot squat heavy yet.
I've ditched the drop deads, Ill keep doing rack pulls and see how I go.
Then Wednesday I do one set of UDLs of 34cm to max reps.
Thats enough pulling I think.
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PowerBuilder
New member
sorry for a late question...
are drop deads just that, take it out from the rack, let the weight down then pick it up? It sounds like rack pulls.......i'm a bit confussed. Sorry for the ignorance.
are drop deads just that, take it out from the rack, let the weight down then pick it up? It sounds like rack pulls.......i'm a bit confussed. Sorry for the ignorance.
Iron Alliance
New member
Sorry if I missed it, but how do you pull? Sumo or Conventional? I found a wider stance powerlifting style squat will help a Sumo pull more than your good 'ol Oly style squat.
Rest of the info is solid. Deadlift more to get better and Deadlifting. I used to be weak off the floor. Just pulling from the floor and completely unloading each rep (like the walk aways, just you don't walk away) helped tremendously.
Rest of the info is solid. Deadlift more to get better and Deadlifting. I used to be weak off the floor. Just pulling from the floor and completely unloading each rep (like the walk aways, just you don't walk away) helped tremendously.